Chocolate Earthfood “Pudding” Cups

December 5th, 2018 | no comments

Ever have a taste for something chocolatey, but you’re feeling so good about your food choices lately that you don’t want to stray? Fearful you’ll end up in sugar’s tight grip with no escape route in sight, you reach for a cluster of grapes instead. 

But the grapes just aren’t cutting it, are they? 

This recipe is a way out! A simple way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Chocolate Earthfood “Pudding” contains added sugar, so it’s not a “health” food, however it does:

  • Contain less sugar than traditional pudding
  • Boast SEVEN times more fiber than traditional pudding
  • Replace white sugar with raw honey or pure maple syrup (your choice)
  • Contain a fair amount of good fat from fresh avocado and coconut oil, which means it won’t spike your blood sugar like the store-bought junk OR cause rebound hunger. This little thing is super-satisfying, almost like a mini-meal!

Don’t think I’m weird, but last night I didn’t feel like making dinner, so I snacked on a bowl of raw veggies dipped in hummus and afterwards, treated myself to a Chocolate Earthfood “Pudding” Cup. I swear I was as satisfied as if I had eaten an entire plateful of food! 

PS: Don’t like the tropical taste of virgin coconut oil? Use refined coconut oil instead as it has a neutral scent and flavor. 

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Chocolate Earthfood "Pudding" Cups
This recipe is a way to have your chocolate and cure your craving, without turning it into a bland, tasteless health food. Because it contains added sugar, Chocolate Earthfood "Pudding" should not be considered a "health" food, however compared to traditional pudding it does: contain less sugar and more fiber; use raw honey or pure maple syrup in place of white sugar; contain a fair amount of good fat. 3 Earthfoods per serving: ♥♥♥
Prep Time 15 minutes
Servings
servings
Ingredients
  • 2 large avocados, peeled and seeded
  • 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
  • 1/3 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup or raw honey
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
  • 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
Prep Time 15 minutes
Servings
servings
Ingredients
  • 2 large avocados, peeled and seeded
  • 3 tbsp. organic virgin, unrefined coconut oil I like Nutiva brand
  • 1/3 cup raw cacao powder I like Navitas brand
  • 1/4 cup pure maple syrup or raw honey
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. chia seeds, ground to grind chia seeds, run through a food processor or coffee grinder.
  • 1/4 cup chopped nuts of choice walnuts, pecans, peanuts, etc.
Instructions
  1. Combine avocado through chia in a food processor and blend until smooth. To make sure ingredients are evenly distributed, you may find it necessary to stop halfway through and scrape the sides. If it's too thick, add a tablespoon or two of unsweetened coconut milk and continue processing until smooth.
  2. Divide pudding into five small containers, secure the lids, and refrigerate for at least 30 minutes to thicken. Top with chopped nuts of choice and cacao nibs if desired!
Recipe Notes

Nutrition Facts per serving: Calories: 310Total Fat: 23 g; Saturated Fat: 10 g; Sodium: 10 mg; Potassium: 400 mg; Total Carbohydrate: 24 g; Dietary fiber: 7 g; Net Carbohydrates: 17 grams; Sugar: 14 g (14 grams added sugar from honey/maple syrup); Protein: 4 g

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Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup

March 28th, 2018 | no comments

Every once in awhile I have a taste for pancakes. Because they are 100% pure refined carbohydrate, traditional pancakes tend to leave me feeling stuffed, yet unfulfilled. I’m not sure about you…but when I eat, I want it to count!

I went on the hunt for a pancake recipe that not only offered nutrition, but one that had some muscle too. The recipe below is a compilation of several with the addition of two secret ingredients (psyllium husk powder and ground flax seed…shhh!) to bump up the fiber content, which works to stabilize blood sugar.

Oh, I almost forgot…the Peanut Butter & Raw Honey Syrup! Seriously, what are pancakes without syrup?

I used to have a total crush on maple syrup. But just like traditional pancakes, syrup is pure carbohydrate- so all it does is drive up the blood sugar even higher than before.

I created a much healthier syrup solution. Simply whisk together slightly warmed fresh ground peanut butter (you could also use almond, cashew or sunflower butter), warmed unsweetened coconut milk, and just a touch of raw honey (or maple syrup). Trust me, your pancakes won’t miss being drowned in maple syrup.

I have a feeling you’ll  this recipe. 

Print Recipe
Fiber-Rich Pumpkin Coconut Flour Pancakes with Peanut Butter & Raw Honey Syrup
Free from gluten, dairy, and grains, but full of nutrition and fiber, these pancakes will leave you feeling satisfied and nourished! 9 grams of fiber and 11 grams of protein per serving...not bad! You can store them in the refrigerator for up to a week or freeze up to a month! 2 Earthfoods per serving: ♥♥
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Course Breakfast
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings (serving size: 2 pancakes + 2 tbsp. syrup)
Ingredients
Pancakes:
  • unrefined coconut oil
  • 1/2 cup canned pumpkin (NOT pumpkin pie filling)
  • 3 organic free-range eggs
  • 1/2 cup unsweetened coconut milk
  • 1 tbsp. pure maple syrup or raw honey
  • 1/2 tsp. pure vanilla extract
  • 1/2 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 3 tbsp. coconut flour I like Nutiva brand coconut flour
  • 2 tbsp. ground flaxseed
  • 1 tbsp. psyllium husk powder I use NOW brand psyllium husk powder
  • 1/4 tsp. Sea salt
Peanut Butter & Raw Honey Syrup:
  • 1/4 cup fresh ground peanut butter
  • 1/2 cup unsweetened coconut milk or more/less to reach desired consistency
  • 1 tbsp. raw honey you can use pure maple syrup if desired
Instructions
  1. Heat large frying pan over medium heat and grease with a teaspoon or two of coconut oil.
  2. In a large bowl, mix pumpkin, coconut milk, eggs, maple syrup or honey, and vanilla until combined.
  3. In a smaller bowl, combine baking soda, cinnamon, coconut flour, flax seed, psyllium husk powder and salt. Make sure no lumps are remaining.
  4. Fold the flour mixture into the wet mixture, taking care not to overmix.
  5. Place ¼ cup of the batter on the preheated pan. Gently pat the top of the pancake with the bottom of the measuring cup to flatten just a bit. Cook 5 minutes or until pancakes begin to bubble in the center. Flip and cook 3 minutes on the other side until lightly browned.
Peanut Butter & Raw Honey Syrup:
  1. Add peanut butter and coconut milk to a microwave-safe bowl or liquid measuring cup. Microwave for 30 seconds or until warm. Stir together until combined. Stir in honey.
Recipe Notes

Nutrition Facts per serving (2 pancakes + 2 tbsp. syrup): Calories: 280; Total Fat: 17 grams; Saturated Fat: 6 grams; Sodium: 302 mg; Potassium: 180 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 9 grams; Protein: 11 grams

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